Florence (Burke's coach) Belafonte — Long Ride Z2 120 Rebuild-block long ride, 120 minutes. 10 min warmup, 100 min Z2 with a 1-minute pickup every 15, 10 min cooldown. Bottle with carbs from minute 20. Then the 10-minute jog straight off the bike if the orders say so. Conversational the whole way — the long ride is the week's most valuable session and the one that should feel the least heroic. bike